T Rex


Latest posts by T Rex

1 to 10 of 7,545

wannabe ultra runner?

Posted: Yesterday at 23:54

BecksF - don't know anything about the event you mention but your strategy sounds like it would work.  If you wanted to run it all you are asking a lot - a big jump from 21K-50K.  I expect it's been done though!

I'd concentrate on time on your feet for multiple hours, practising a pace you can maintain.

Snowdonia Marathon 2015

Posted: 29/03/2015 at 23:43

Last long run today before flying out to California on Wednesday.  #97 will be the American River 50 on 4 April.

Did 30 up and down the canal 15 miles out in 2:37:16 and 15 back in 2:36:30 so just about a negative split in running time.  (I also had a 8m18 rest at the halfway point which I added to the out leg for a more impressive negative split ...)

No mishaps except for losing my precious tube of Shot Blocks about mile 22 which caused a dip in morale since I then had to do the last 8 with no fuel supplies.

wannabe ultra runner?

Posted: 29/03/2015 at 23:30

Going to test out Ben's theory .

Did a 30-mile canal run today.   Quite a number of locks uphill in the first couple of miles, then flat.  Very scenic since my local canal borders the Brecon Beacons National Park.

Out to mile 15 then return.  Negative split of 9m04.  Training value 9/10 I would say - keeping a faster pace on the return leg with the last two miles in particular quite a struggle.  Not helped by dropping my tube of Shot Blocks about mile 22 so had to finish without fuel supplies.

I'll do a 20-mile hill run at some point soon..  But first it's the American River 50 on 4 April.  Flying out on Wednesday.

Might Contain Nuts - The Welsh Trail Running Series 2015

Posted: 29/03/2015 at 23:18

No, those last three are on the Round 1 route (Black Mountains).

How did Round 1 go, folks?  A little bit damp, I think?  A few reports wouldn't go amiss.

Can't miss Pen y Fan out.  Tricky little descent off it.

Achilles injury 3 weeks to go?

Posted: 29/03/2015 at 23:06

Good advice. Deep tissue massage is very helpful once the inflammation has gone down a bit.  (Too painful and not much point doing it before.)

Might Contain Nuts - The Welsh Trail Running Series 2015

Posted: 27/03/2015 at 23:19

The middle picture is Waun fach - not one of my favourite summits!

Might Contain Nuts - The Welsh Trail Running Series 2015

Posted: 27/03/2015 at 23:17

And quite possibly this:

https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcT0L4J21vy6uNZZaGmfSPS8qxS6W-5FztIPznjoOnwpsk6wMhQ-

 

Might Contain Nuts - The Welsh Trail Running Series 2015

Posted: 27/03/2015 at 23:15

Or this:

http://data:image/jpeg;base64,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

Might Contain Nuts - The Welsh Trail Running Series 2015

Posted: 27/03/2015 at 23:14

At least you're not doing Round 1, Dank-art.  They could be facing this tomorrow:

http://data:image/jpeg;base64,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

Achilles injury 3 weeks to go?

Posted: 27/03/2015 at 23:08

Fitbug1 - With some injuries you can just about nurse yourself around a marathon course but I'm afraid achilles tendonitis in its acute phase isn't one of them.

A little test for you.   Can you lift yourself up onto tiptoes just on the bad foot?  If you can't it will need some serious rehabilitation.

You need to get that injury iced and rested. Symptoms can vary between people but this injury can last for a few weeks or a few months.  I had it for 15 months before finally getting rid of it.

If the achilles area is badly swollen you should not attempt to run on it.  If not swollen careful short runs of very low intensity on smooth and flat surfaces might be possible.  Do no downhill running.

Shoes can be the problem.  Have you been doing a lot of hard downhill work?  Even on the level some shoes have a high heel tab at the back which digs into the achilles tendon and causes it to get irritated.  This is my main theory for why AT happens.  My advice would be to change shoes to ones that have a lower heel tab. With the existing shoes there are a couple of things you can do.  You could cut the v-notch in the heel tab lower with a knife.  You could also put heel inserts (e,g, sorbothane) under the footbed to raise the heel a little.  Doing either or both of these will cause your shoe not to dig in at the same place.

Inserts are not a good long term solution, but may get you round.

Calf stretching is certainly very important but if you are at the beginning, very painful stage it may not be possible.

Give us an update from time to time and I'll see if I can come up with anything helpful.

 

 

1 to 10 of 7,545

Discussions started by T Rex

Stroud Trail Marathon

2015 
Replies: 10    Views: 634
Last Post: 27/02/2015 at 12:50

10Peaks Brecon Beacons 7 Sep

What have I done? 
Replies: 31    Views: 1274
Last Post: 20/09/2013 at 22:52

Thames Path 100

3 May 2014 
Replies: 360    Views: 17121
Last Post: 18/12/2014 at 20:32

Snowdonia marathon 2013

Camaraderie rules 
Replies: 2405    Views: 95340
Last Post: 04/11/2013 at 13:56

Achilles tendonitis

Living with it for 15 months and finally overcoming it 
Replies: 152    Views: 13063
Last Post: 10/12/2013 at 22:41

Endurancelife Coastal Trail Series: Stage 7 - Exmoor (Marathon, Half, 10K)

Is this hilly? 
Replies: 15    Views: 4628
Last Post: 21/05/2010 at 21:48

Connemara 2010

April 11: 13.1/26.2/39.3 
Replies: 14    Views: 1417
Last Post: 26/03/2010 at 20:35

Rab Momentum

Anyone used this jacket for running? 
Replies: 5    Views: 4910
Last Post: 15/01/2010 at 19:38

Marlborough Downs 33

2008 
Replies: 0    Views: 1277
Last Post: 07/05/2008 at 23:00

Connemara 08

39.3/ 26.2/13.1 
Replies: 229    Views: 8038
Last Post: 13/04/2008 at 18:46

Anyone just bought the new Terroc 330?

Don't know what to make of them 
Replies: 14    Views: 8272
Last Post: 30/08/2008 at 11:33

Gloucester 50km (Epney) 27 Jan

Also a marathon 
Replies: 811    Views: 19718
Last Post: 01/02/2008 at 11:20

Cwmcarn Scenic 7

The burden of expectation 
Replies: 161    Views: 5684
Last Post: 15/07/2006 at 14:43

Dartmoor Discovery

unfinished business 
Replies: 988    Views: 7149
Last Post: 22/06/2005 at 10:22

New Forest marathon

I've started the thread! 
Replies: 218    Views: 2965
Last Post: 24/09/2004 at 08:57
1 to 15 of 19 threads